The bench press is a basic exercise to strengthen the horizontal pressure force of our body. Today we will discuss this classic exercise, look at the mechanics of movement, common mistakes and finally recommend tips and advice for better and more effective performance of this exercise.

The bench press mainly engages the large pectoral muscle, which is referred to as the “prime mover”, i.e. the main executor of the movement. It is assisted by the anterior deltoid (shoulder) muscles and triceps, as well as to some extent by the broad back muscle, which, however, is only active in the phase when the shoulders are in extension behind our torso. Other auxiliary muscles are, for example, the stabilizers of the shoulder blades, but also the muscles of the trunk and lower limbs. It is a complex exercise for the development of primarily the upper body, but the rest of the body will also be involved and assist in the movement of the barbell. A big role in this exercise is played by the mobility of the thoracic spine and shoulders, the stability of the shoulder blades and, to some extent, the anatomy of the arms.

Classic barbell bench press – technique:

Throughout the movement, we should maintain 4 support points with the mat – our feet, gluteal muscles, upper back (interscapulars) and head.

In the starting position while lying on a bench, it is ideal to have your eyes directly below the level of the barbell axis. The grip is closed, that is, the thumb is wrapped around the axis of the barbell. The width of the grip depends on the muscles we want to target. With a narrow grip, the range of motion will be greater and the triceps will be involved, with a wide grip, the range is shorter and the front deltas of the shoulder will be more involved. Ideal respectively. The standard grip is about 1.5 times the width of the shoulders.

A very controversial topic is the so-called “bridge” in the lower back. The truth is, unless you’re a professional powerlifter and you’re training for a competition, extreme stem bridging isn’t for you. However, the natural bridge in the lumbar spine will make us stronger, protect our shoulder joint thanks to the protrusion of the chest and also protect the trunk. The buttocks should be on the bench all the time, the legs ideally form a 90-degree angle at the knee and are firmly in the ground with the whole foot. After pulling the dumbbell out of the rack, we hold it exactly above our shoulders. You need to be very careful about your folded wrists while holding the barbell. These should be straight (the hooks should be directed to the ceiling), otherwise we expose ourselves to overloading the area and unpleasant injury.

In the starting position with the dumbbell up, gently pull the shoulder blades together (retraction) and lower the dumbbell in a controlled manner to the chest. During the downward movement, we take a deep breath. In this exercise, the line of the barbell will be slightly curved, as we lower the dumbbell to the level of the lower chest respectively. to the level of the nipple line. As soon as the barbell axis touches the chest, we push it upwards and exhale after overcoming the most difficult point (sticking point).

A common mistake is the poor position of the elbows in relation to the torso. Elbows respectively. The shoulder bones should form an angle with the torso, ideally 60 degrees (but it depends on what the exerciser wants to focus on). However, most people have trouble keeping their elbows at this angle and they jump higher (around 90 degrees), where there is a risk of shoulder injury. With long-term exercise with such an incorrect technique, stabbing pain in the area of the front shoulder can subsequently appear, so you need to pay attention to the correct technique.

One of the big mistakes when it comes to the bench press, in my opinion, is the constant retraction (joining) of the shoulder blades throughout the entire range of motion. Our shoulder girdle (shoulder blade + humerus) should move naturally throughout the exercise. The shoulder blades should come into retraction (connection) at the stage when we lower the barbell axis to the chest. The retraction of the shoulder blades should be natural and after pushing the barbell upwards, the shoulder blades should move away from each other (into protraction).

Different involvement of the pectoral muscles in the bench press:

Negative bench inclination – primarily engages the lower fibers of the pectoral muscle

Positive bench incline – primarily engages the upper fibers of the pectoral muscle

Neutral bench inclination – engages all parts of the pectoral muscle appropriately equally

When training the pectoral muscles, various variations of the bench press should definitely not be missing, because by practicing only one variant, we deprive ourselves of their full development and especially their symmetrical appearance.

Tips for a better bench press:

Personally, I recommend practicing the bench press with dumbbells respectively. On pulleys, where the range of motion of the arms is freer, it can be manipulated, and in addition, another function of the pectoral muscles is involved – arm adduction, which we do not train in the classic bench press. If a person has problems with shoulders and poor movement mechanics, I definitely recommend exercising with dumbbells or on pulleys.

Another tip can be used if you have a problem with engaging the pectoral muscles and primarily feel only the work of the shoulders. I recommend trying 1-2 sets of stretches with lighter weights as part of the warm-up for better activation of the pectoral muscle and only then start the classic presses.

Conclusion:

As with any exercise, you need to pay attention to the quality of repetition, proper technique and especially safety. For higher weights, respectively. In series up to or near failure, the control from sparring will certainly help to supervise you all the time and prevent the risk of injury.